Sleeping…But Not Feeling Rested?

So…You’ve gotten seven hours of sleep, but you feel foggy and a little off.  Hmmm, maybe you are feeling somewhat frustrated with this.  Sleep quantity measures the number of hours you sleep.  It is easy to determine the quantity of sleep you are receiving, but the quality of your sleep should be considered as well.

Good sleep quality results in feeling rested and healthy.  Poor sleep quality can impair your focus, effect your mood, and if consistently poor, can result in health issues.

Think about what you experience with your sleep.  Do you…

• take more than 30 minutes to fall asleep after getting into bed?
• regularly wake up more than once per night?
• lie awake for more than 20 minutes when you wake up in the middle of the night?
• spend less than 85 percent of your time in bed asleep?
• feel tired and have difficulty concentrating during the day?
• feel hungry more often, especially for junk food, and gaining weight ? 
• feel more stressed out, emotionally exhausted, and angrier than usual?https://unsplash.com/photos/lbADBIUvxZo

If you are experiencing any of the above, your sleep quality is poor.  Any number of things could be contributing to your poor sleep quality. Some potential causes include poor sleep hygiene, stress, sleep apnea, or another chronic health condition. 

Before you self-diagnose a major problem, make some changes with what you would like to improve.  Here are some things you may want to try:

• Stop watching television and using your phone or computer for at least 30 minutes before bedtime. Electronic devices emit bright, blue light that your brain perceives as sunlight, tricking it into delaying sleep and keeping you awake longer than you’d like.
• Transform your bedroom into a dark, quiet, and cool oasis. Set your thermostat to somewhere in the low-to-mid 60 degrees Fahrenheit, and use blackout curtains or a white noise machine to further relax your senses.
• Go to bed and wake up at the same time every day. Following a consistent sleep schedule trains your brain to recognize when it’s time to sleep and when it’s time to wake.
• Make sure your sleep schedule allows for enough time to sleep. Adults need at least seven hours of sleep per night.
• Create a relaxing bedtime routine. Select activities that relax and calm you, like taking a warm bath, listening to an audiobook, or journaling. Performing these activities in the same order every night creates a pattern for your brain to recognize them as the prelude to sleep.
• Limit your caffeine and alcohol intake. Both of these substances can stay in your system for some time and disrupt your sleep quality. Avoid drinking alcohol within three hours of bedtime, and caffeine within five hours.
• Get some sunlight in the morning. Just 15-30 minutes outside in the sun can help wake you up and reset your circadian rhythm.

If you try these tips and still have trouble sleeping, talk to your doctor. Your physician may recommend other lifestyle changes, therapies, or medications that can improve your sleep quality.